Strength / Skillwork

Front Squat
6×3
TEMPO 4141
DO NOT RECORD!
30-40-50-60-65-65+%

WOD

TEAMs of 2 on the “Thrifty 30”!
:30 Intervals, Alternate Work:Rest
When you alternate with your partner, you continue where they left off. Go in any order, but complete each movement before moving on to the next one.
30 Reps each of:

• Push-ups
• Over-box-Jumps
• T2B
• KB SDHP
• OHS
• Ring Row
• GHD S/U
• Deadlift
• DB Snatches, Alt. reps
• Ball Slams

Athlete: 20/16″ Wood boxes, 55/35# KB, 75/45# OHS, Chest under Rings, 135/95# D/L, 45/30# DB, 30/20″ SB,
Fit: 16/12″ Box Jumps, Leg Lifts, 35/30# KB, Goblet Squat instead of OHS, Heels under Rings, Sit-ups, 75/45# D/L, 30/20# DB, 20/15# SB